Written by Eva Foley, Oregon Dairy Council Intern

Did you know that your heart is the most important muscle for your overall health and well-being? This special organ delivers oxygen to your entire body and deserves the best treatment from you, its owner, to keep it working for a long, healthy life. Giving your heart some tender loving care starts with something you do every day: eat! This means that with each meal and snack, you can strengthen your health by making heart-smart decisions about the foods you eat. February is National Heart Health Month, so let’s dive into some savvy food choices that will make your heart happy! 

• Fruits and vegetables: Plan to eat 2-3 servings of each fruit and vegetables per day. A good way to think about it is adding one fruit and one vegetable to each meal or snack. Picking fruits and vegetables that are in season usually means better flavor and texture and paying less at the store. Frozen or canned fruits (without added sugar or heavy syrup) and vegetables (without added salt or sauces) are just as nutritious as the fresh kind and will last longer. 

• Dairy: Studies have shown that 2 servings per day of fat-free or low-fat dairy have a protective effect on the heart. Dairy is also an affordable addition to most diets and can be included in many recipes, both sweet and savory. 

Lactose intolerant? Check this out: https:/www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition

• Fiber: The goal for fiber in a heart-healthy diet is 25-30 grams per day from foods. Both soluble (think oats and beans) and insoluble (think whole grains, fruits, and vegetables) are important to include. Increase fiber intake slowly over time to allow your body to adjust to the right amounts. 

• Healthy fats: Including the right kinds of fats in your diet helps you feel satisfied after a meal and nourishes a healthy heart. Foods like avocados, nuts, and seeds supply healthy unsaturated fats, while limiting saturated fats (such as butter, coconut, and palm oils) is just as important. 

• Lean proteins: The right kind of protein supports heart health by building stronger muscles and helping to control hunger between meals. Boneless, skinless chicken breasts, fish and seafood, and tofu are all great options. Remember, many dairy foods, vegetables, legumes, and nuts contain protein, too! 

• Limit salt and added sugar: Limit sodium intake to 2300 milligrams or less per day and aim for no more than 25 grams of added sugar per day for women (36 grams per day for men). You can find how much sodium and added sugar a packaged food has per serving on the nutrition label. It’s important to remember that the sugars to limit are those that are added to a food (such as table sugar or high fructose corn syrup); sugars that are naturally part of fruits and dairy products should not be counted towards daily added sugar intake. 

Helpful links:

Serving sizes/portions: https://www.myplate.gov/

Are you ready to get started with a heart healthy recipe? This comforting breakfast for all ages supplies fruit, dairy, and both soluble and insoluble fiber for a healthy start to your day. It’s easy to make ahead of time and portion out for a quick, on-the-go breakfast treat. Top with a serving of plain Greek-style yogurt to boost your dairy and protein intake.  

Apple Spice Baked Oatmeal

Prep time: 10 minutes; makes 9 servings

Ingredients:

• 1 egg, beaten
• ½ cup applesauce
• 1 ½ cups nonfat or 1% milk
• 1 teaspoon vanilla
• 2 Tablespoons vegetable oil
• 1 apple, cored and chopped (about 1 ½ cups)
• 2 cups old fashioned rolled oats
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 1 teaspoon cinnamon
• Topping:
• 2 Tablespoons packed brown sugar
• 2 Tablespoons chopped nuts (optional)

Directions:

1. Wash hands with soap and water.
2. Rinse or scrub fresh fruits under running water before preparing.
3. Preheat oven to 375 degrees F. Lightly oil an 8×8-inch baking dish.
4. Combine the egg, applesauce, milk, vanilla and oil in a bowl. Mix in the apple.
5. In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid ingredients and mix well.
6. Pour mixture into baking dish and bake for 25 minutes.
7. Remove from oven and sprinkle with brown sugar and (optional) nuts.
8. Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
9. Serve warm. Refrigerate leftovers within 2 hours.

Notes:

• Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture.
• Serve warm topped with vanilla yogurt.

Photo & Recipe Source: https://foodhero.org/recipes/apple-spice-baked-oatmeal